Yoga on Paddle Boards | Poses for Beginners

More and more yogis have started picking up their yoga paddle boards and taking to the water. Not only is SUP yoga great for mindfulness and stress but it can even help you to improve your current yoga techniques.

Regardless of whether you have experience of yoga, paddle boarding or neither, yoga on a paddle board is great fun and great exercise. So once you have your yoga paddle board at the ready and your location chosen it’s time to jump (float) into some poses.

Yoga Paddle Board poses

1.    Seated Prayer Pose

This pose is great for beginning your session, it will help you relax and get you used to the feel of the paddle board on the water. Get onto your yoga paddle board and move into the centre, face sideways on the board (with the nose and tail on your left and right). Cross your legs in front of you, keeping your back straight with your chest and head up. Depending on your preferences, place your hands on your knees or join them in front of your chest in a prayer position. Slow down your breathing and relax your muscles. 

2.    Child’s Pose

Moving into the centre of the yoga paddle board, get onto all fours with your hands and knees placed equally apart. Now widen your knees and bring your big toes to touch in the middle. Relax your hips back and lower down onto your heels, now place your forehead onto the paddle board. You can leave your arms extended in front of you or relax them to the side to dangle in the water.

3.    Upward Facing Dog

Lie on your front with your belly button on the paddle board handle and arms by your side. Bring your arms up to your chest in a push up starting position with palms face down on the paddle board, push your chest up off of the paddle board with your hips staying facing the board. Your hands should be inline with your shoulders. Inhale and lift your head, shoulders and chest towards the sky.


4.    Chair Pose

This pose will help to engage your quad and core muscles, stand with your feet shoulder-width apart either side of the paddle board handle and stretch your arms out in front of you. Slowly raise your arms higher keeping your arms straight until they are just below your head. Putting the weight onto your heels, gently lower your hips into a seated position and hold. Widen your feet if this is too difficult or bring your feet together to make it more difficult. 

5.    Bridge Pose

Lie on your back in the centre of your yoga paddle board. Bring your knees up to the sky keeping your feet flat on the board, bring your feet inwards until they are at least inline with your knees. Bring your arms down to your side and press your hips up to the sky as high as you can. Clasp your hands together leaving them resting flat on the paddle board.

Depending on your level of experience you can decide to hold the poses for as long or as little as you like. Remember the importance of stretching and warming up before yoga to avoid injury.